If you’ve been dealing with a long-term neck issue, you know how frustrating it can be. Even simple activities like carrying groceries, lifting weights at the gym, or turning your head can lead to flare-ups. The good news? With the right exercises and a progressive approach, you can rebuild strength and flexibility in your neck — and reduce the risk of recurring pain.
Start with the Basics
Before jumping into dynamic exercises, make sure you’ve got the basics covered:
- You should be able to move your neck through at least 50% of its full range of motion without pain.
- You should also be able to hold your neck steady in a neutral position under light load (like using a resistance band or pressing gently into a towel) without discomfort.
Once you’ve ticked those boxes, you’re ready to start rebuilding strength with dynamic neck movements.
The Exercises
These exercises target the key planes of motion in your neck — extension, flexion, and side bending — and can be progressed gradually over 6 to 12 weeks.
1. Neck Extension
- Position: Lie on your stomach on a bed or table with your head hanging off the edge.
- Movement: Tuck your chin slightly, then slowly lift your head into extension.
- Dosage: 10–12 slow, controlled reps.
- Tip: Avoid jerky or fast movements.
2. Neck Flexion
- Position: Lie on your back with your head hanging off the edge of a bed or table.
- Movement: Engage your core, tuck your chin, and slowly roll your neck up.
- Dosage: Start with 6–8 reps, increasing gradually as tolerated.
- Tip: Keep the movement smooth and avoid straining the front of your neck.
3. Side Bending
- Setup: Use a resistance band looped around your head with the anchor point at about waist height.
- Movement: Slowly tilt your head toward your shoulder, then return to the start.
- Dosage: 10–12 reps per side, focusing on control throughout.
- Tip: Pause at the bottom position for a second or 5-10 to stretch your traps before returning.
Progression Plan
Start with a volume that feels comfortable and safe. Then:
- Increase volume by 5–10% each week.
- Keep movements slow and controlled 3-5 seconds up and 3-5 seconds down.
- Perform the exercises daily or every second day.
- Monitor how your neck feels and scale back if you notice any increase in pain.
Over 6 to 12 weeks, this approach helps build tissue tolerance, resilience, and functional strength, setting the foundation for long-term relief and better neck mobility.